Type:
Single Muscle Group
Level:
Intermediate
Days per week:
2 days
Sex:
Male & Female
This leg workout will help you build quad and hamstring muscle by focusing on three different training approaches, all used in the same workout. Please note that you will be splitting up your quad and hamstring work into 2 training days. Perform your quad workout, and then 3 days later hammer your hamstrings. You will be working each muscle group only once a week.
Day 1
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Barbell squat
Sets: 4 Reps: 3-5
Barbell squat
Sets: 2 Reps: 8-15
Leg press
Sets: 2 Reps: 8-15
Front barbell squat
Sets: 2 Reps: 8-15
Leg extensions
Sets: 1 Reps: 40
Barbell hack squat
Sets: 1 Reps: 40
Day 2 - rest day
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No exercises
Day 3 - rest day
Description is empty
No exercises
Day 4
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Romanian deadlift
Sets: 4 Reps: 3-5
Romanian deadlift
Sets: 2 Reps: 6-12
Stiff leg barbell good morning
Sets: 2 Reps: 6-12
Hyperextensions (back extensions)
Sets: 2 Reps: 6-12
Lying leg curls
Sets: 2 Reps: 40
Day 5 - rest day
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No exercises
Day 6 - rest day
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No exercises
Day 7 - rest day
Description is empty
No exercises